If swigging OJ is among your morning rituals, skim your portion in half. Six ounces of juice (of any kind) contains about 100 calories, and if you’re drinking from the standard 10- or 12-ounce bottle, you could be downing twice that amount. Better yet: Eat an orange instead (you’ll get more fiber, making you feel more satisfied and helping you eat less) or switch to water. To add flavor, mix one ounce of fruit juice into the water or freeze 100-percent fruit juice in ice cube trays and add one or two cubes to the water, says Palinski-Wade. Or, extract flavor from fruits, veggies, or herbs and infuse them in your water with Zing Anything bottles.

At breakfast: Make over your milk habit.

At breakfast: Make over your milk habit.

Getting a milk mustache? Healthy. Getting a milk mustache with whole milk? Not so healthy. Switch to skim, “but wean down to help with taste adjustment,” says Palinski-Wade. The difference between a cup of whole milk and skim milk is about 50 calories; if you drink two cups a day, you will save 100 calories.